Make a list of when and where you are most tempted to smoke, and list healthy activities you can substitute when you have the urge. Try not to do things that tempt you to smoke, such as drinking or socializing in a bar, or tempt you to eat when you're not hungry, such as bringing a bag of chips in front of the television. Healthy eating Improving your eating habits gradually can help prevent weight gain, as well as help you feel better as you quit smoking. If you can distract yourself for 5 minutes, the craving will usually pass. Try to stay positive, and try not to panic about modest weight gain; if you do gain weight, your healthy habits will help you lose the weight once your body gets back to normal. If you need more guidance, talk to your doctor or dietitian. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children.
But changing too much too quickly can increase the stress you feel as you try to quit smoking. To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period.
Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking.
Beginning to increase your physical activity before you quit smoking may remind you how much smoking slows you down, when you have trouble breathing or start to cough during exercise. To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period. Managing cravings Once you stop smoking, it is important to learn how to reduce your cravings for both cigarettes and food. Water retention may cause a deceptive weight gain of up to 5 pounds in the week after quitting smoking, but this is not a real weight gain, and your body will go back to normal.
Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. Drink less caffeine; although you may think it will make you feel better, caffeine can worsen the jittery nervous feeling that may accompany nicotine withdrawal.
Article Source: Stop Smoking Program
